Stretches to help with your sciatica pain at home
The radiating pain that travels from your back down through your hip and into your leg is most likely sciatica. This pain impacts about four in ten people at some point. If you’re currently experiencing sciatica pain, these home sciatica exercises can help you to start feeling better today.
In this article, Jeff will demonstrate and explain three of the best sciatica exercises to do at home for pain relief. These sciatica exercises won’t take much time at all and they’ll provide you with instant pain relief.
Glute Bridges
Lay on your back with your feet as close to your butt as you can. While keeping your shoulders on the ground slowly raise your hips off the ground as high as you can. Try to keep all of the weight in your heels as you perform this exercise. For beginners hold the top position for 3-5 seconds and slowly move hips back towards the ground. Repeat for 15 repetitions
Piriformis Stretch
To begin this stretch you start lying down on your back. Bring your right leg up and place you right ankle across your left knee. Interlock your hands behind your left leg and pull towards your chest. Lift your left leg and place your right ankle on top of the left knee. Hold this position for 30-60 seconds and repeat on the opposite side.
Groin and Long Adductor Stretch
This stretch requires you to get down on the floor and spread your legs as far as you can. With your palms on the floor in front of you place your right leg in front of you and cross it across your body. Extend your left leg behind you and lean forward into the stretch. Hold this stretch for 30-60 seconds. Repeat on the other side.
In summary, these three stretches are great for patients suffering from sciatica pain. Take 5 minutes every morning to perform these stretches. You can even do these before getting out of bed. The instability of the mattress allows these exercises to become a little bit more challenging!
If you are still suffering from sciatica pain, be sure to check out the article about how Cold Weather can effect your Sciatica, and be sure to schedule an appointment for an adjustment, which can also help relieve some of the pressure in your low back.